Many people neglect training their latissimus dorsi muscles, or "lats," because, unlike the pecs or the biceps, you do not see the results of your back workouts in the mirror. However, 70 percent of your upper body strength is in your back, according to bodybuilding expert and author Sean Nalewanyj. The lat muscles also make the coveted "V-shape" when toned. Increase the width and thickness of your lats with a targeted workout twice a week.
Vertical Pulling Exercise
A lat workout should include one vertical pulling exercise. A pullup is vertical pulling exercise, because your arms are above your head and they pull your body toward the pullup bar. To perform a pullup, grip the bar with your hands at least shoulder-width apart and with an overhand grip -- which means that your hands face away from you. Using the overhand grip places the most emphasis on your lats. Hang straight from the bar and then flex your elbows to pull your body high enough that your chin clears the bar. Perform two sets of five to seven repetitions.
Horizontal Pulling Exercise
A lat workout should also include a horizontal pulling motion. Instead of your arms being over your head, they are perpendicular to your body during a horizontal pulling exercise. A barbell bentover row is a horizontal pulling exercise performed standing up. To perform a barbell bentover row, hold a barbell with an overhand grip and your hands wider than shoulder-width apart. Bend over from the waist, so your back is flat and parallel to the floor. Hold your arms straight and in line with your shoulders. Flex your elbows to pull the bar toward the middle of your chest. Bringing the barbell to your middle chest emphasizes the lats. Complete five sets of bentover rows. Vary your repetition numbers so that you do 10 rows on the first set; and then eight rows, six rows, six rows and four rows on the next four sets.
Deadlift Exercise
A deadlift is an integrated exercise that strengthens your upper and lower body. The back, as well as the thighs and glutes, work to perform a deadlift. The bent-leg barbell deadlift is one variation you can do to build thick lat muscles. To perform this exercise, place a barbell on the floor and step your feet wider than shoulder-width apart with your toes underneath the bar. Bend your knees and hinge forward slightly from the waist with a straight spine. Grip the barbell with one hand facing forward and the other facing you. Stand up and keep your arms straight. Return the barbell to the floor to complete a rep. Perform two sets of five to seven reps.
Pullover Exercise
A pullover exercise is another way to target the lats. If your lats are not fatigued from the following three exercises, perform a stiff-arm pullover with a barbell. Begin a stiff-arm pullover by lying on an exercise bench with your head on one end and your feet on the other, knees bent. Hold a barbell in an overhand grip above your chest, arms straight. Then, lower the barbell until it is above your head and parallel to the floor. This is the starting position. Bring the barbell all the way back in the other direction toward your abdomen to complete one pullover. Perform four sets with 10 reps on the first set and then six reps on the other three.
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